Have you ever felt dizzy or slightly nauseous while working out or even when just out for a walk on a warm summer day? You could be at risk of dehydration then. Dehydration is caused by loss of body fluids, like when you sweat a lot during an exercise or when your body temperature is above normal which means you are having a fever. When an individual is dehydrated, there happens an electrolyte imbalance inside his body. If not treated or addressed right away, this dehydration can lead to something more serious and could even trigger much more serious conditions of the human body and its system. Hence, it is important to recognize the symptoms of early dehydration such as dry mouth, dizziness, headache, and others.
Nowadays, energy drinks are a convenient way to prevent from being dehydrated while exercising or while in a game, for athletes. In fact, most athletes have this kind of beverage with them every time they would go out and play their sports. Even non-athletes engaged in strenuous activities and would be at a risk of dehydration, also resort to sports drinks for restoration of fluids lost with sweat.
Electrolytes are minerals that are necessary in the human body in regulating most functions of the body including nerve functions. The primary electrolytes in the human body are as follows: magnesium, potassium, calcium, phosphorus, bicarbonate, chloride and sodium. When these electrolytes go to levels beyond a very tight range which the human body maintains, the individual will incur serious health issues.
These minerals are lost normally through sweating, but in some cases, a person will lose high levels of electrolytes due to an illness or a condition, i.e., when one suffers from diarrhea for example. Heavy exercise and training, e.g., athletes for example, can also cause drastic loss of these electrolytes together with sweat.
Sources of Electrolytes
The juice inside coconuts is a very healthy drink that can replenish lost electrolytes. Coconut water has always been a popular beverage and is now even bottled and marketed globally. It has sugar in it, on a naturally low level, and several other electrolytes including potassium, calcium, magnesium and sodium. This is a healthy beverage that can be an alternative to the common sports drinks in the market today. Click here for more information on coconut water and its benefits.
Another rich source of electrolytes is cow’s milk. It is rich in calcium, potassium, and sodium. It also has a rich combination of proteins and carbohydrates that help aid tissue repair. Due to this, experts say that milk is best taken after workout, to repair the damage muscle tissues. Milk can be low-fat, whole milk, or skimmed milk; you can choose your preference. Some individuals are lactose intolerant so if they want to have milk in their daily regimen, they can choose lactose-free milk. Vegans and people who have developed an allergy to dairy products should not take milk, however.
Watermelon water is the juice that can be extracted from a watermelon fruit. It is rich in magnesium and potassium and few amounts of phosphorus and calcium. L-citruline is also found in watermelons. It is an amino acid that enhances the transport of oxygen and helps in higher levels of athletic performance.
Other fruit juices are also good sources of electrolytes, such as orange and cherries. These juices also contain antioxidants and vitamins.
One way of concocting electrolyte-rich drinks is by making a smoothie. Electrolyte-rich food can be gathered together and made into a smoothie for a delicious and rich healthy energy drink. Fruits, vegetables, seeds, legumes, and nuts are all rich in electrolytes; these can be combined and made into a nutritious smoothie. Websites like https://wholefully.com/8-staple-smoothies-know-make/ discusses more about smoothies and how to make them.
After a heavy or prolonged workout, a smoothie can be an option as a recovery drink as it is a way of supporting growth of muscle tissue and, you can add in food (vegetables, fruits, etc.) rich in proteins to help repair muscle tissues if needed.
Water infused with electrolytes
Electrolyte-infused water is also a great beverage that should help replenish electrolytes. It has low-calorie content, and it keeps you well-hydrated. When you go for these beverages, keep in mind that they come with different levels of sugar and carbohydrates. Some may have high levels and some may have low carbs. Keep in mind to be particular with the specific content – if you want more sugar for prolonged exercises, you may want to choose those with higher level of carbohydrates. Choose depending on the reason why you are drinking these beverages in the first place.
These are more of the convenient, portable, and inexpensive way of correcting electrolyte imbalance – you can create your own electrolyte dink by dropping into a glass or bottle of water some of these electrolyte tablets, stir to mix and you now have your home-made electrolyte drink.
These beverages are the most common and popular form of electrolyte-rich drinks and are common with athletes. It is a handy beverage for them to gain the endurance and stamina they need during competitions, and even in trainings. A sports drink with electrolytes is an athlete’s best friend during athletic events and training sessions.
These sports drinks are a good way to replenish lost electrolytes during intense exercises and trainings. Usually they are packed with sugar and carbohydrates; the sugar is necessary to make these colored flavored drinks palatable.